Diery's Journal

Fitness Basics You don't have to "Get started on a Fitness Program" to reap the health benefits and rewards of exercising. Activities you already perform can be the basis of a simple yet effective shift in your health trajectory. To start, think of how your body naturally moves and take time to perform these 10 functional exercises based on the idea of moving the body in four planes of motion: up and down, front and back, side to side and rotation. Start in a standing position with legs shoulder width apart for each of the following movements. 1. Jog or high-step in place for three minutes to warm up. This prepares your muscles for the movements to follow and gets your joints lubricated as well, for injury prevention. Breathe deeply to stimulate your respiration and get more oxygen into your bloodstream. Stand and Reach – Reach straight up with both arms as far as possible. Pull in your tummy, as if trying to touch your navel to your spine. Breathe deeply. Repeat three (3) times. Star Plucking – Take the same starting position as before and as you breathe, reach higher with the right hand, then with the left hand – as if plucking stars from the sky. Collect a dozen stars per set. Breathe deeply as you treat yourself to 48 stars or four (4) sets. Spine Rolling – Reach down with both arms, letting your shoulders and torso relax and allowing the weight of your head to pull down and stretch your spine. Inhale deeply and, as you exhale, slowly roll up onevertebrae at a time until you reach a full standing position. Repeat three to five (3-5) times. Fashion Pose – Place your hands on hips and turn as far as possible to your left, turning your head and pushing your elbows in the direction of rotation. Hold for three breathe and reverse. Be sure to smile and stand up straight, so the paparazzi get your best angle. Sidelines – Stand facing forward with your feet wider than hip-width apart and your right arm raised overhead. Lean over to your left side, allowing the right arm to reach over your head toward the left shoulder. Inhale deeply as you allow your left ear to drop toward your left shoulder. Exhale as you slowly raise your arm, head and shoulders to the starting position. Alternate for five (5) stretches to each side. Shin Scratches - Standing with legs a bit wider than shoulder width apart, reach for the outside of your right shin with your left hand and hold for three deep breaths. You may feel it in your right hamstring and on the left side of your mid- to lower-back. Stand up slowly and reverse for five (5) reps to each side. Edge-of-your-Chair Squats – Stand in front of a regular chair (not a rocker or recliner) with feet parallel and aligned with knees and hips. Keeping your spine vertical and your head facing forward, bend your knees until your glutes gently touch the edge of your chair and hold for one breath, then immediately stand up and squeeze those glutes. Inhale on the way down and exhale on the way up, trying to keep the movement smooth and rhythmic to match the breathing. Bridge over Troubled Bottoms – Lie on your back with knees bent, feet flat and slightly wider than hips. Squeeze your shoulder blades together and press your heels into the floor as you raise your hips. Hold for one deep breath, release and lower your bottom, but don't get it wet (imagine a stream running between your heels and your shoulders, with your hips as the bridge). Raise the bridge a dozen (12) times; complete three (3) sets. Baby Steps – Start on all fours and crawl slowly in a circle on the floor. Now lift your knees, crawling only on your hands and feet. This is what babies do when learning to walk and one of the most basic of all human functional movements. Starting with these simple moves can help improve your strength, coordination, balance and endurance. If the idea of working out is unappealing, you can make it more enticing by doing it with a friend and/or planning to watch a funny video (preferably one you've seen before) to break up the monotony and increase the endorphin rush. It needn't be totally unpleasant just because it's good for you. Every trip starts with a single step. Don't forget to breathe, and have fun.

July 13, 09 at 03:35:27

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